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  6. Submarine sandwich vs. Welsh onion

Submarine sandwich vs. Welsh onion — In-Depth Nutrition Comparison

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What are the differences between submarine sandwich and welsh onion?

  • Submarine sandwich is higher in selenium, vitamin B3, vitamin B1, calcium, and vitamin B2, yet welsh onion is higher in vitamin K, vitamin C, and vitamin A.
  • Welsh onion's daily need coverage for vitamin K is 157% more.
  • Submarine sandwich has 53 times more saturated fat than welsh onion. While submarine sandwich has 3.554g of saturated fat, welsh onion has only 0.067g.

We used Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato and Onions, welsh, raw types in this article.

Infographic

Submarine sandwich vs Welsh onion infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 51% 25% 68% 28% 29% 48% 75% 46% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more CalciumCalcium +850%
Contains more PotassiumPotassium +33%
Contains more IronIron +48.4%
Contains more CopperCopper +20%
Contains more ZincZinc +101.9%
Contains more PhosphorusPhosphorus +128.6%
Contains more ManganeseManganese +158.4%
Contains more SeleniumSelenium +3216.7%
Contains more MagnesiumMagnesium +15%
Contains less SodiumSodium -97%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 7.3% 8.2% 3% 86% 62% 81% 33% 47% 28% 11% 50% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +586%
Contains more Vitamin B2Vitamin B2 +196.7%
Contains more Vitamin B3Vitamin B3 +980.8%
Contains more Vitamin B5Vitamin B5 +228.4%
Contains more Vitamin B6Vitamin B6 +181.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +312.5%
Contains more CholineCholine +449.1%
Contains more Vitamin CVitamin C +260%
Contains more Vitamin EVitamin E +24.4%
Contains more Vitamin KVitamin K +4197.8%

All nutrients comparison - raw data values

Nutrient Submarine sandwich Welsh onion DV% diff.
Vitamin K 4.5µg 193.4µg 157%
Selenium 19.9µg 0.6µg 35%
Vitamin B3 4.323mg 0.4mg 25%
Sodium 575mg 17mg 24%
Vitamin B1 0.343mg 0.05mg 24%
Vitamin C 7.5mg 27mg 22%
Protein 10.52g 1.9g 17%
Saturated fat 3.554g 0.067g 16%
Fats 10.04g 0.4g 15%
Calcium 171mg 18mg 15%
Vitamin B2 0.267mg 0.09mg 14%
Folate 66µg 16µg 13%
Polyunsaturated fat 1.927g 0.156g 12%
Vitamin B6 0.203mg 0.072mg 10%
Vitamin B12 0.22µg 0µg 9%
Monounsaturated fat 3.716g 0.056g 9%
Manganese 0.354mg 0.137mg 9%
Calories 213kcal 34kcal 9%
Phosphorus 112mg 49mg 9%
Cholesterol 27mg 0mg 9%
Vitamin B5 0.555mg 0.169mg 8%
Iron 1.81mg 1.22mg 7%
Starch 15.67g 6%
Zinc 1.05mg 0.52mg 5%
Fiber 1.2g 2.4g 5%
Carbs 20.43g 6.5g 5%
Choline 29.1mg 5.3mg 4%
Copper 0.084mg 0.07mg 2%
Fructose 1.4g 2%
Potassium 282mg 212mg 2%
Vitamin A 22µg 2%
Vitamin D 0.2µg 0µg 1%
Magnesium 20mg 23mg 1%
Vitamin D 7IU 0IU 1%
Vitamin E 0.41mg 0.51mg 1%
Net carbs 19.23g 4.1g N/A
Sugar 3.18g 2.18g N/A
Trans fat 0.119g 0g N/A
Tryptophan 0.1mg 0.021mg 0%
Threonine 0.331mg 0.074mg 0%
Isoleucine 0.431mg 0.081mg 0%
Leucine 0.752mg 0.113mg 0%
Lysine 0.491mg 0.095mg 0%
Methionine 0.21mg 0.021mg 0%
Phenylalanine 0.431mg 0.061mg 0%
Valine 0.501mg 0.084mg 0%
Histidine 0.301mg 0.033mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0.005g N/A
Omega-3 - Eicosatrienoic acid 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.013g N/A
Omega-6 - Eicosadienoic acid 0.048g N/A
Omega-6 - Linoleic acid 1.665g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 10% 20% 57% 3%
Protein: 10.52 g
Fats: 10.04 g
Carbs: 20.43 g
Water: 56.51 g
Other: 2.5 g
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +453.7%
Contains more FatsFats +2410%
Contains more CarbsCarbs +214.3%
Contains more OtherOther +257.1%
Contains more WaterWater +60.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 40% 21%
Saturated fat: Sat. Fat 3.554 g
Monounsaturated fat: Mono. Fat 3.716 g
Polyunsaturated fat: Poly. Fat 1.927 g
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +6535.7%
Contains more Poly. FatPolyunsaturated fat +1135.3%
Contains less Sat. FatSaturated fat -98.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Submarine sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170696/nutrients
  2. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.